Comparing Nutrients in 300 calories Tomato Paste VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt

Weight per 300 calories

• Tomato Paste: 366g
• Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt: 698g

Tomato Paste has 1.9 times more energy per 100g than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt. It has average energy density when compared to other foods. Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt having low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%

Macro Nutrients

	Tomato Paste	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	6.54% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	40% 52.3g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	29.5% 21.4g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	31.2% 12g	38g per day for Men 19-50 years
Protein	28.2% 16g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	31% 278μg	0.78% 6.98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	4.14% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	8.72% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	105% 15.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Calcium	13% 132mg	7.67% 76.7mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	31.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	136% 11mg	84.6% 6.77mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	50% 209mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	206% 4.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	43.4% 304mg	81.7% 572mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	NA	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	21.4% 321mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	7.27% 269g	16.8% 621g	3700g per day for Men 19-50 years

Tomato Paste VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, Prepared With Water, Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt?

Lets compare vitamin content per 300 calories of Tomato Paste vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 300 calories of Tomato Paste have 39.9 times more Vitamin A, 2.2 times more Vitamin B2, 17 times more Vitamin B3, 8.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 300 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 3.7 times more Vitamin B1 and 1.4 times more Vitamin B5 than Canned Tomato Paste.
• 300 calories of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Tomato Paste as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 300 calories of Tomato Paste have 1.7 times more Calcium, 4.7 times more Copper, 1.6 times more Iron and 7.7 times more Potassium than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 300 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 1.4 times more Magnesium, 4.3 times more Manganese, 1.9 times more Phosphorus, 1.5 times more Sodium, 1.6 times more Zinc and 2.3 times more Water than Canned Tomato Paste.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.3 times more Carbohydrate and 1.3 times more Fiber than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 300 kcal of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain 3.9 times more Fat, 4.1 times more Omega 3 and 4.2 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6